Saturday
200m.....27.....1min...148
300m.....44.....2min...140
400m.....60.....5min...138
400m.....58.....2min...153
300m.....43.....3min...152
200m.....25.....
1-164
Legs were aching (espically the right leg) from Friday. It was windy so times were slower for the effort we were putting in. Think i may need to do a couple of 300m on the track just to get used to running aggressivly on the track. Overall my legs were the most tired after this, everything above felt ok soon after the session had ended where as the others had gone light headed and were not complaining about the legs...i dont know if that means i have to work on my legs a bit more.
Sunday
2x10x60m (grass)
1-3.04....15.00
2-2.49
the second set was not faster but i think i was turning around quicker. Anyway the session was the longest three minutes i have had in a while, the last rep my legs got very heavy.
Monday
rest
Tuesday
11x300m Track
..........3.06....2.57....2.55....2.59....2.57....2.56....2.58.....3.00
...........123.....131.....128.....123.....129.....128.....131.....129
45.......45.......45.......44.......45.......45.......45.......45.......45
3.00..3.00
135.....134
.44.......45
Didnt fancy a fast session in the end, had come from an exam and it was warm so was not feeling that fresh. felt like i could have gone on at this pace for a while was very relaxed although i could feel legs wobbling a little 20-30m before the end
Wednesday
9x200mish (planned to do 300m session but crickerts and footballers were out!)
...........4.34....4.09....4.12....4.16....4.14....4.04....4.14..4.10
...........103.....112.....117.....116.......114.....112.....120....117
33........34.......31.......30.......29.......30.......30.......30.....30
1-134
2-119
wanted to keep going untill i ran 29sec at the same effort and i think it was coming however it suddenly became very windy. Run felt very easy whilst doing it but legs were supringly tired on the jog back home (more so than if i had done high quilty work, probably because of what you said earlier anout not doing enough work at race pace.) would like to do this session again to see if i can go faster at the same effort although i may do 6x300m when the picths arent being used, ( i know that the length is 300m so i know what speedim running at then)
Thursday
300, 200, 400, 200, 300
.............3.22.....3.34.....3.01.....3.35
.............129......140......145.......144
37.0.....26.4.....58.3.....24.8.....42.5
1-156
2-141
(route was the same pach of grass ive been using for last couple of weeks, so i know the 300m runs were pretty close to that distance and the first 200m is pretty close to a real 200m. The 400m is pretty close give or take 5 or so metres but the second 200m was shorter, prob nearer 180m.)
the first two reps were fine qnd everything felt pretty easy and like i was hanging around during the recoveries ( felt like i was running well and not struggling to much despite running fast, the 300m was the fastest i have ever gone on this route). However the 400m killed me and from then on the running became very messy. the last 80m of the 400m i started to slow but up untill the 400m was going ok. the last 200m and 300m rep felt basically all over the place espically the last 100m of the 300 . After the session my legs felt kind of numb for a short while, almost burning sensation in my legsn (nothing serious, legs fine now and were ok once i was home, think they had worked quite hard). Walked and joged home slowley. Feeling ok now but am getting and earlish night as have suddenly become tired...i think sitting revising in one place does not help.
[Question: if i did 3x300m as fast as i could would this be instead of a lactic session or can it go in day two? Would quite like to get a session where i am running near 35s before the 400m on wednesday but am not to sure if i should do 3x300m on sunday and monday lactic session rest tuesday, but maybe this maybe to much and may need to run 3x300m on sunday and have two days rest. Any thoughts. i will see how i feel on Friday and Saturday]
Friday
Sunday, 31 May 2009
Saturday, 23 May 2009
23rd-29th
Saturday
3x(2x200m)
1. 25.1.....45...163
2. 25.8.....5.27...143
3. 25.8.....45...172
4. 26.5.....12.36...143
5. 27.4.....45...172
6. 24.9
liked this session, pretty much lead the session from the beggining. The other runners were 1.53-4 and a 1.55 so was a good condfidence boast as one of them was throwing up after the end of it where as i recovered pretty quickly. so is good to see im fitter than some of these guys and running at their standard.
Was running well and felt strong and in control. The hardest set was the second and legs felt pretty tight after it but the long recovery meant i was feeling pretty good for the next two.
Sunday
rest
Monday
10x1min with steady jog recovery
1-5= HRs 155-
6-10=Hrs 160-172
1-138
2-115
Tuesday
6x60m hill sprints wil a couple of strides.
Wednesday
800m race....2.00ish???
was not a good race and the time or posistion was nothing speacial. Bad tactics let me down in the end...went of fast 55seconds first lap in very strong winds in back stright and then tryied to relax into the wind on the second back stright but was a mistake as i then couldnt speed up again. Was over taken at about 250m to go and pretty much lost confidence i think...hadnt prepared well.
So the weak point here was 500m-600m. but not sure if that was a confidence thing as i may have been worried about blowing it by going to fast as i had had a fastish first lap.
Thursday
rest
Friday
20.47 threshold run.....Ave 172.....Fin 180.
1-147
2-121
an undulating course...slowed down at about 8mins but after 16min the last 4mins were probably the most relaxed. Was good, could feel my right leg had been working
3x(2x200m)
1. 25.1.....45...163
2. 25.8.....5.27...143
3. 25.8.....45...172
4. 26.5.....12.36...143
5. 27.4.....45...172
6. 24.9
liked this session, pretty much lead the session from the beggining. The other runners were 1.53-4 and a 1.55 so was a good condfidence boast as one of them was throwing up after the end of it where as i recovered pretty quickly. so is good to see im fitter than some of these guys and running at their standard.
Was running well and felt strong and in control. The hardest set was the second and legs felt pretty tight after it but the long recovery meant i was feeling pretty good for the next two.
Sunday
rest
Monday
10x1min with steady jog recovery
1-5= HRs 155-
6-10=Hrs 160-172
1-138
2-115
Tuesday
6x60m hill sprints wil a couple of strides.
Wednesday
800m race....2.00ish???
was not a good race and the time or posistion was nothing speacial. Bad tactics let me down in the end...went of fast 55seconds first lap in very strong winds in back stright and then tryied to relax into the wind on the second back stright but was a mistake as i then couldnt speed up again. Was over taken at about 250m to go and pretty much lost confidence i think...hadnt prepared well.
So the weak point here was 500m-600m. but not sure if that was a confidence thing as i may have been worried about blowing it by going to fast as i had had a fastish first lap.
Thursday
rest
Friday
20.47 threshold run.....Ave 172.....Fin 180.
1-147
2-121
an undulating course...slowed down at about 8mins but after 16min the last 4mins were probably the most relaxed. Was good, could feel my right leg had been working
16th-22nd
Saturday
rest
Sunday
Race pacing in the 1500m....fisrt 800m in 2.02-03, wanted to carry on but the guys were right on my back so i was just getting in their way. felt fine afterwads so was annoyed....did 4x2mins on road afterwards
Monday
40min Recovery run
Ave 135,
2-100
Tuesday
5x300m on track
1. 39.5.....6.35.....143
2. 39.6.....6.35.....146
3. 40.0.....6.37.....141
4. 40.0.....6.41.....147
5. 41.6.....
1-160
2-119
The last two were awful, i dont know what happend my legs just suddenly became really really heavy, im thinking it may be because i did a weight session in my friends room earlier in the day (was nothing heavy but did single leg squats and hamstring exercises). the first three i was in control and relaxed and running quite nicly at the front (only three of us on this session, running next to a 1.53 runner, problem is he thinks i was in loads of latic where as i was running relaxed but legs were just soo heavey!!)
Wednesday
Rest
Thursday
12x250mish on grass up hill
...........1.18....1.17....1.18....1.20....1.20
...........152.....156.....164.....168.....170 ...1500m pace
.39.......40.......40.......40......40......40
187.....172.....180.....180.....175.....184
1.41....1.30....1.36...1.35....1.37.....1.40
156.....160.....156.....159.....169.....166.....3km pace
.45.......42.......42.......42.......41.......40+24
180.....176.....170.....180.....180.....179
the first 6 were around 1500m pace, might have been a
little slower as i was just trying to run relaxed. Was in
the middle of the group
last 6 at 5km pace and just ran really easy next to a 5k runner.
1-158
2-129
Friday
5x2minish
...........8.12...9.01...9.10....8.57
...........107....123.....126.....125
1.53...1.49....1.51...1.52...1.49
176.....185.....---.....---.....182
1-157
2-132
session was ok, not sure of the distance but will find out soon. Otherwise it felt ok, not 800m pace probably around 1500m pace so i think it felt like a 2.08 800m pace.
rest
Sunday
Race pacing in the 1500m....fisrt 800m in 2.02-03, wanted to carry on but the guys were right on my back so i was just getting in their way. felt fine afterwads so was annoyed....did 4x2mins on road afterwards
Monday
40min Recovery run
Ave 135,
2-100
Tuesday
5x300m on track
1. 39.5.....6.35.....143
2. 39.6.....6.35.....146
3. 40.0.....6.37.....141
4. 40.0.....6.41.....147
5. 41.6.....
1-160
2-119
The last two were awful, i dont know what happend my legs just suddenly became really really heavy, im thinking it may be because i did a weight session in my friends room earlier in the day (was nothing heavy but did single leg squats and hamstring exercises). the first three i was in control and relaxed and running quite nicly at the front (only three of us on this session, running next to a 1.53 runner, problem is he thinks i was in loads of latic where as i was running relaxed but legs were just soo heavey!!)
Wednesday
Rest
Thursday
12x250mish on grass up hill
...........1.18....1.17....1.18....1.20....1.20
...........152.....156.....164.....168.....170 ...1500m pace
.39.......40.......40.......40......40......40
187.....172.....180.....180.....175.....184
1.41....1.30....1.36...1.35....1.37.....1.40
156.....160.....156.....159.....169.....166.....3km pace
.45.......42.......42.......42.......41.......40+24
180.....176.....170.....180.....180.....179
the first 6 were around 1500m pace, might have been a
little slower as i was just trying to run relaxed. Was in
the middle of the group
last 6 at 5km pace and just ran really easy next to a 5k runner.
1-158
2-129
Friday
5x2minish
...........8.12...9.01...9.10....8.57
...........107....123.....126.....125
1.53...1.49....1.51...1.52...1.49
176.....185.....---.....---.....182
1-157
2-132
session was ok, not sure of the distance but will find out soon. Otherwise it felt ok, not 800m pace probably around 1500m pace so i think it felt like a 2.08 800m pace.
Wednesday, 13 May 2009
9th-15th
Saturday
Surreys- 800m 1.56.9.
Came second in the race, 57 first lap and all relative comftable. really should have pushed harder on the second lap and attacked the two infront as i think it was in my capablities. Was just behind second place and was nearly out sprinting him, which is good as he thrashed me a couple of weeks back over the last 200m.
Sunday
Surrys- 400m= shambles 52.2 (heats and finals (heats was a slower 52)
never got going at all. Heat i went of far to slowly and then i do not what went wrong in the final thought i went of quicker! just felt a little bit flat and lacking any sort of power.
Monday
rest
Tuesday
gandhis group (wanted to do the 800m session but no one was doing it so joined in with the1500m session!) 6x200m (1500m pace) jog back, 4x200m (800m pace) walk back
1. 32.....164.......1.20.....148
2. 34.....175.......1.22.....158
3. 33.....176.......1.21.....160
4. 33.....176.......1.23.....168
5. 32.....184.......1.18.....172
6. 32.....188
2.45 walk back
1. 29.....178.......2.47.....137
2. 28.....---........2.49.....139
3. 28.....177.......2.55.....136
4. 29.....178
the 1500mpace work i was leading the group including those who run sub 4min. it felt very relaxed and easy. i was also the first back after the recoveries.
the 800m work though did not feel at all as comftable as i was probably running in the front group but not leading...legs felt quite heavey on this
Wednesday
5x1000m on grass
...........3.03....3.17....3.14....3.21
............132.....127.....133.....133
3.27....3.43....3.38....3.40....3.29
170.....168.....172.....169.....173
1-128
2-111
nice relaxing session made a nice change, gentle. Was windy though for half of the 1000m. the last rep i prob ran about 2hrs higher on average yet it was quite a bit quicker than the other three before it and i could feel going faster. otherwise everything was nice on this session
Thursday
45 on/off
.............45.......45......45.....3.06......45.....2.45.....44
...........166.....170.....177.....145.....170.....147.....175
.45.......46.......46.......44.......45.......44......48.......46
178.....186.....190.....187.....175.....182.....187.....186
1-168
2-138
First rep was good but from then on legs felt horriably heavy! the 2nd rep after the first long rest felt the worst the last set felt horriable but think body was starting to adpaty, although i felt very light headed/ verey heavy eyed once finished
Fridat
Surreys- 800m 1.56.9.
Came second in the race, 57 first lap and all relative comftable. really should have pushed harder on the second lap and attacked the two infront as i think it was in my capablities. Was just behind second place and was nearly out sprinting him, which is good as he thrashed me a couple of weeks back over the last 200m.
Sunday
Surrys- 400m= shambles 52.2 (heats and finals (heats was a slower 52)
never got going at all. Heat i went of far to slowly and then i do not what went wrong in the final thought i went of quicker! just felt a little bit flat and lacking any sort of power.
Monday
rest
Tuesday
gandhis group (wanted to do the 800m session but no one was doing it so joined in with the1500m session!) 6x200m (1500m pace) jog back, 4x200m (800m pace) walk back
1. 32.....164.......1.20.....148
2. 34.....175.......1.22.....158
3. 33.....176.......1.21.....160
4. 33.....176.......1.23.....168
5. 32.....184.......1.18.....172
6. 32.....188
2.45 walk back
1. 29.....178.......2.47.....137
2. 28.....---........2.49.....139
3. 28.....177.......2.55.....136
4. 29.....178
the 1500mpace work i was leading the group including those who run sub 4min. it felt very relaxed and easy. i was also the first back after the recoveries.
the 800m work though did not feel at all as comftable as i was probably running in the front group but not leading...legs felt quite heavey on this
Wednesday
5x1000m on grass
...........3.03....3.17....3.14....3.21
............132.....127.....133.....133
3.27....3.43....3.38....3.40....3.29
170.....168.....172.....169.....173
1-128
2-111
nice relaxing session made a nice change, gentle. Was windy though for half of the 1000m. the last rep i prob ran about 2hrs higher on average yet it was quite a bit quicker than the other three before it and i could feel going faster. otherwise everything was nice on this session
Thursday
45 on/off
.............45.......45......45.....3.06......45.....2.45.....44
...........166.....170.....177.....145.....170.....147.....175
.45.......46.......46.......44.......45.......44......48.......46
178.....186.....190.....187.....175.....182.....187.....186
1-168
2-138
First rep was good but from then on legs felt horriably heavy! the 2nd rep after the first long rest felt the worst the last set felt horriable but think body was starting to adpaty, although i felt very light headed/ verey heavy eyed once finished
Fridat
Tuesday, 5 May 2009
2nd-8th
Saturday
evening, had had a late night last night so slept in and had been playing football for nearly 3 hours
20x60m (did this with my flat mates, two of them took it in terns to race me, was quite good fun)
Fin HR- 183
1-153
2-123
Was running ok took a couple of reps to get moving though. afterwads though my calves where really tight.
Sunday
its bank holiday so there has been events on all weekend and today was freefest and was outside all day and just ran out of time to run ( i had also had a little bit to drink so was not in a great state to run)
Monday
not an overley late night but was catching up on sleep so didnt run till early evening.
Was not feeling particlually fresh so did
12.52..... Ave 175.....Fin 187
1-153
2-128
Was not as comftable as it was when i was doing the farleks a couple of weeks back but the course was quite undulating and my right leg got quite tired going up the hill.
Tuesday
late Morning
5xfree running (300m +)
1. 48.1..(175)..7.21.....Ave 133
2. 51.0.............7.59.....Ave 130
3. 54.4..(174)..9.11.....Ave 135
4. 38.1..............7.49.....Ave 136..........(Normal 300m)
5. 48.1..(187)
1-158
2- 139
the first two reps i felt very fresh and the running was very easy. generally throughtout the session i felt pretty relaxed. the 48s were probably about 350m with the last 50m going into very strong wind. The last rep i was slightly dissapointed with as as soon as i hit the wind i pretty much just gave up. but as soon as i stopped i knew i probably could have gone further.
a note about the 300m rep....am not thinking as much about running fast now compared to the first couple of time i did it where i made an effort to focus on moving my legs quickly.
Evening- 3x400m+
1. 61.1 (187)...8.49.....Ave 122
2. 57.5 ............9.36.....Ave 125
3. 57.0......
1-153
2-129
Just over 400m and the last 50m was toughest.
Wednesday
Lunch- 8x150m+
1. 19.9.......4.56.....Ave 119
2. 20.5......5.07.....Ave 122
3. 19.6.......5.55.....Ave 122
4. 19.9.......5.28.....Ave 123
5. 19.8.......5.35.....Ave 124
6. 19.2.......6.01.....Ave 124
7. 19.7.......6.06.....Ave 126
8. 19.7.......
1-132
2-115
running ok. the wind was very strange though so was running with the one wind at one point where i would be moving very quickly and then the next second running right into it.
Better than last weeks session only because i got to the 5th rep and i was feeling fine.
It was further than 150m.
Thursday
Friday
probably rest both days...traveling back hom thursday night
evening, had had a late night last night so slept in and had been playing football for nearly 3 hours
20x60m (did this with my flat mates, two of them took it in terns to race me, was quite good fun)
Fin HR- 183
1-153
2-123
Was running ok took a couple of reps to get moving though. afterwads though my calves where really tight.
Sunday
its bank holiday so there has been events on all weekend and today was freefest and was outside all day and just ran out of time to run ( i had also had a little bit to drink so was not in a great state to run)
Monday
not an overley late night but was catching up on sleep so didnt run till early evening.
Was not feeling particlually fresh so did
12.52..... Ave 175.....Fin 187
1-153
2-128
Was not as comftable as it was when i was doing the farleks a couple of weeks back but the course was quite undulating and my right leg got quite tired going up the hill.
Tuesday
late Morning
5xfree running (300m +)
1. 48.1..(175)..7.21.....Ave 133
2. 51.0.............7.59.....Ave 130
3. 54.4..(174)..9.11.....Ave 135
4. 38.1..............7.49.....Ave 136..........(Normal 300m)
5. 48.1..(187)
1-158
2- 139
the first two reps i felt very fresh and the running was very easy. generally throughtout the session i felt pretty relaxed. the 48s were probably about 350m with the last 50m going into very strong wind. The last rep i was slightly dissapointed with as as soon as i hit the wind i pretty much just gave up. but as soon as i stopped i knew i probably could have gone further.
a note about the 300m rep....am not thinking as much about running fast now compared to the first couple of time i did it where i made an effort to focus on moving my legs quickly.
Evening- 3x400m+
1. 61.1 (187)...8.49.....Ave 122
2. 57.5 ............9.36.....Ave 125
3. 57.0......
1-153
2-129
Just over 400m and the last 50m was toughest.
Wednesday
Lunch- 8x150m+
1. 19.9.......4.56.....Ave 119
2. 20.5......5.07.....Ave 122
3. 19.6.......5.55.....Ave 122
4. 19.9.......5.28.....Ave 123
5. 19.8.......5.35.....Ave 124
6. 19.2.......6.01.....Ave 124
7. 19.7.......6.06.....Ave 126
8. 19.7.......
1-132
2-115
running ok. the wind was very strange though so was running with the one wind at one point where i would be moving very quickly and then the next second running right into it.
Better than last weeks session only because i got to the 5th rep and i was feeling fine.
It was further than 150m.
Thursday
Friday
probably rest both days...traveling back hom thursday night
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